ShoosOn Introducing our coaching plans
From your very first run to your first ultra, ShoosOn gives you a coach that fits your life, your pace, and your goals.
Running looks different for everyone. Some people want help getting out the door for the first time. Some are chasing a new personal best. Some want a plan that keeps evolving as life changes week to week.
ShoosOn is built for all of those runners.
Plans that start where you are
Out of the box, ShoosOn gives you a coach for the full journey, from first steps to first ultra.
Built-in plans
- Couch to 5K
- Bridge to 10K
- 10K to half marathon
- First marathon
- First ultra marathon
A coach for every stage of the journey.
Couch to 5K without the pressure
If you are brand new to running, the Couch to 5K plan is the easiest place to begin. It is designed to get you from zero to running comfortably for 30 minutes in nine weeks, with three runs per week and the freedom to choose the days that work for you.
That means no rigid timetable, no confusion, and no feeling like you are falling behind. Just simple, achievable progress that builds confidence as you go.
Absolutley no prior running or fitness level is required for this plan - Millions of people have fully completed this plan to change their mental and physical health.
The first step is often the hardest. ShoosOn helps with the rest.
Plans that grow with you
Once you have the basics, ShoosOn keeps moving with you.
Each plan is built to make the next milestone feel realistic:
- Bridge to 10K — a natural next step after your first 5K
- 10K to half marathon — steady progress toward 21K
- First marathon — a proper build for the full 42.2K distance
- First ultra marathon — for runners who want to go beyond the usual finish line
The goal is not just to hand you a plan. The goal is to help you keep making progress without having to think through every detail yourself.
The adaptive coach
For runners with a specific target in mind, ShoosOn also includes our adaptive coach.
This is where the app starts to feel especially personal. You set the direction — pace, distance, or a mix of both — and ShoosOn builds a week-by-week programme around it. Each week is reviewed and adjusted so the plan keeps fitting your progress, your energy, and your real life.
The coach rotates through:
- Base
- Build
- Peak
- Taper
You can also move between phases manually whenever you want more control.
Set the goal and let the coach shape the week.
A week that changes with your progress.
Adjust the plan whenever life changes.
It already covers a wide range of run types:
- Easy
- Long
- Tempo
- Cruise intervals
- Hill repeats
- Fartlek
- Recovery runs (target Heart rate)
- Easy + Strides
We keep adding more run types and refining the coach based on beta feedback, because the best plans are the ones that stay useful as runners get stronger.
Built to be shared
ShoosOn is still in closed beta, which means we are improving it with real runner feedback every week. If you know someone who is looking for a coach that feels more personal than a spreadsheet and more flexible than a rigid plan, this is a good time to send it their way.
Want early access and free lifetime access while helping shape the app?